According to a study in the American Journal of Clinical Nutrition, Americans consume 21 percent of their daily calories in liquid form. That’s 420, or about a meal’s worth, if you eat 2,000 calories per day. To add more bad news, most caloric beverages are low in nutrients and aren’t as satisfying as something you can chew. So what should you drink? Coffee or tea with a splash of milk is fine, and seltzer mixed with fresh fruit juice is flavorful yet very low in calories. Low-fat milk is a good source of protein, calcium, vitamin D, and potassium. Alcohol isn’t off-limits, but stick to a 5-ounce glass of wine (about 120 calories) or a 12-ounce light beer (about 100 calories). Of course, the ultimate beverage is water — for zero calories, it keeps you hydrated so you have more energy and experience fewer cravings.

“101 Recipes You Can’t Live Without: The Prevention Cookbook” by Lori Powell